Phase Two Week Four
Alpha
Run Session
Pre-Run: 3 Rounds
-10m Alt. Kick
-10m Dynamic Lunge
-0:30 Rebound
Work: 10 Sets
-Sprint Uphill
*Sprint Down Hill
*Rest 3:00 between sets.
-Into-
5 Sets:
-Sprint Uphill
*Walk Back Down as Rest
Between Run Sessions:
-140 Pull-Ups
-280 Push-Ups
-390 Air Squats
-700 Flutters
Run Session
Pre-Run: 2 Rounds
-5 Hip CARs
-5 Spine CARs
2:00 Rebound
2 Rounds:
-10 Ankle CARs
-10 Knee CARs
2:00 3rd World
Work: 4.5 Mile Run
Delta
Run Session
Pre-Run: 3 Rounds
-10m Alt. Kick
-10m Dynamic Lunge
-0:30 Rebound
Work: 10 Sets
-Sprint Uphill
*Sprint Down Hill
*Rest 3:00 between sets.
Between Run Sessions:
-105 Pull-Ups
-210 Push-Ups
-290 Air Squats
-525 Flutters
Run Session
Pre-Run: 2 Rounds
-5 Hip CARs
-5 Spine CARs
2:00 Rebound
2 Rounds:
-10 Ankle CARs
-10 Knee CARs
2:00 3rd World
Work: 3.6 Mile Run
Charli
Run Session
Pre-Run: 2 Rounds
-5 Hip CARs
-5 Spine CARs
2:00 Rebound
2 Rounds:
-10 Ankle CARs
-10 Knee CARs
2:00 3rd World
Work: 2.25 Mile Run
-Post Run-
-70 Pull-Ups
-140 Push-Ups
-195 Air Squats
-350 Flutters